ARD’s monthly time trials are in full swing. These training sessions are an in-valuable opportunity to increase speed and confidence. They are a way for us to track our progress and ensure we are moving forward in our running career. The ARD members involved in putting on each time trial do a tremendous job. It is like a mini race just for ARD! There is even a lucky draw at the end! Some important notes to be aware of when partaking in the time trials:

1.This is still a training session so while you are pushing hard and giving 85-90% you need to be making sure you are in control and in proper form.

2. There are two distance options, a 2.5km and a 5km. If you are running distances greater than 15km’s you should be doing the 5km time trial. 3.In order to run the most efficiently, you need to learn how to pace yourself. Time trials will help you with this. When running the time trial you should be increasing your speed as the trial progresses not slowing down. Constantly access how you are feeling and make adjustments to your pace as needed. For the past couple events we have had over 100 participants! Hopefully even more members will join in for the next one!

﻿Recently, I have been getting a lot of queries regarding core strengthening exercises. A strong core (basically the trunk area or from your neck to your knees) will support your body especially your back not just for running but for everyday wear and tear. This means less chance of injury, faster times and more km’s per week! So here are a few of the top core strengthening exercises for runners!